inside ms

Inside MS
Adaptive Tai Chi
by Seana O'Callaghan

Tai chi's simple movements may lead the way to physical fitness

December 29, 2001

It's a slow ballet. Meditation in motion. Arms sweep up as gradually as cranes taking flight. Bodies dip low, rise gently and turn. The movements are fluid, almost hypnotic to the observer. The actions have names, such as "Branches of Tree Swaying," "Heart to Sky" and "Rotating Around the Wheel." The "dancers" glide through these graceful steps for an hour. When they're done, the participants say they have more energy than when they walked in. And the long-term effects aren't so bad either.

"My husband's triglycerides have dropped for the first time," says Nancy, who's in class with her husband, Will. "His blood pressure is down and his cholesterol is down." Elizabeth, a diabetic, says the class has lowered her blood glucose levels. For Marjorie, the benefit has been better balance. And 86-year-old Corrine says that, after her heart attack, this was the only exercise her doctor would let her do; "I enjoy it, and it keeps me in shape." This is tai chi for seniors.

Tai chi is a traditional Chinese conditioning exercise developed more than 700 years ago as a self-defense method for monks. It has evolved into an exercise form as common as yoga, with many of the same physical and mental benefits. Research backs some of the claims by this classroom of seniors. In a 1996 study at Emory University, tai chi practitioners reduced their risk of falls by 50 percent.

A 1999 study at Johns Hopkins found that tai chi can reduce blood pressure in older adults as much as regular aerobic exercise, but without speeding up heart rates. The Arthritis Foundation reports that rheumatologists often recommend this form of exercise for relieving pain from osteoarthritis and fibromyalgia. Researchers are also studying the beneficial effects of tai chi for Parkinson's patients.

Tai chi means "moving life force" and is based on the Taoist belief that an obstruction of the chi (body's energy) will result in health problems. The goal is better body awareness and fine-tuning. This is accomplished with proper breathing and learning to keep the muscles and mind active but relaxed. The body moves slowly and deliberately.

"It helps us feel centered and helps deal with stress," says Leslie Johnson-Leech, instructor for this class and several others in the county. "I don't guarantee specific results, but I can reassure them that they're likely to feel very good." "We've traveled around the world, and millions of people do this," says Nancy, who admits to being "over 69."

After being a practitioner for more than two years, she says, "It gets to my tension. It helps people learn to breathe, particularly when you get tense. It helps you slow down." Joan finds that tai chi makes her mornings more comfortable; "everything moves a lot easier. If I'm stiff, I just do a few simple moves."

Tai chi is mostly done from a standing position, but Johnson-Leech teaches a class at Wesley Palms where participants remain seated. "Age or disability is not a barrier with this," she says. "Even if you only move an arm, it's something. Tai chi is very adaptable.

And it's so gentle, injuries are unlikely." Johnson-Leech says that there are many variations of tai chi, "but with the same principles and goals." One of the three forms she teaches -- "18 Forms Qigong" -- is particularly simple and easy to learn. Participants are encouraged to practice daily, if only for a brief time.

"You're doing an internal workout. You focus on the position of your body, concentrate on the muscles and how you're using them, strengthening the muscles in your legs as you glide," she says. And she claims that regular practice could help your digestive system.

For Marjorie this class has had other benefits: "The price was right (free) and you bond with people. It was easy to join in. Leslie doesn't care if you don't do everything just right. It just feels good when you get into the rhythm of it."

There are several tai chi classes available at senior centers, adult education classes and other sites throughout the county. If tai chi is new to you, and you're looking for a New Year's resolution, you may want to consider attending Johnson-Leech's free introductory "Taste of Tai Chi/Qigong" class to be held from 9:30 to 11:30 a.m. Jan. 12 at the West City Center Auditorium, 3249 Fordham St., San Diego. No reservation is needed for the class.

If you want to link with Johnson-Leech directly, you can e-mail her at lesjeann@aol.com Denise Nelesen, who works in the county Office of Aging and Independence Services, is a licensed seniors counselor. Write to her c/o The San Diego Union-Tribune, P.O. Box 120191, San Diego, CA 92112-0191; fax (619) 293-2432 ore-mailfamily@uniontrib.com